Oct 2018
Metcon CORE FOR QUALITY 20 Weighted Hollw Rocks 30” Hollow Hold 40 Hollow Rocks 2’ rest 20 Weighted Hip extension 30” Arch Hold 40 Hip extension Metcon (Tiempo) TEAMS OF 3 3 ROUNDS FOR TIME AND REPS A1: 150m 2 KTB/DB Farmer Walk A2: 30/21 Cal AB/Ski A3: Max Reps Burpees Box Jump Over @ all 50 TC 25’ *Cada atleta pasa 3 veces por cada estación *Rotar Cuando A1
Sep 2018
Weightlifting (Clean and Jerk) 3’ EMOM 1 High Hang sqt. Clean + 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 65-70% 1’ Rest 5’ EMOM 1 Squat Clean and Jerk @ Climbing Metcon (Reps) 6 x 1’ AMRAP 10 T2B Max Power Cleans @ 1Rm de hoy 1’ Rest *Anotar Suma
Sep 2018
Skill WOD PREP. IN 12’ ADVANCE 3 RFQ 8-10 Strict C2B o Strict Pull Up 10 2DB/KTB RDL 8 Weighted Push Ups (Build a 8RM) 90” rest TC 12’ Metcon (Tiempo) FOR TIME 800m Run 9 Pull Ups 21 DL @100/70 500m Run 15 Pull Ups 15 DL 300m 21 Pull Ups 9 DL TC 16’ ADV: 9 BMU – 15 C2B – 21 Pull Ups DL@ 100/70 – 110/75 –
Sep 2018
Weightlifting (Back Squat) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% Then: 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Rondas y Reps) 7’ AMRAP 14 Alt. DBall Lunge @50/40 7 Burpees Over the DBall
Sep 2018
Skill WOD PREP. ADVANCE: Mientras se trabaja en la progresión de los ejercicios del wod, realizar: Build a heavy Complex en 4 Sets 2’30/Set 3 DL + 3 HPCL *After every complex 5 Wall Balls + 5 Burpees OB Metcon (Reps) 3 ROUNDS FOR MAX REPS 1’ Max Burpees 1’ Max Wall Balls @20/14 1’ Max Dead lift @50/35 1’ Max T2B 1’ Max HPCL @50/35 1’ Rest *Anotar suma
Sep 2018
Skill WORK ON HSPU (10-12’) *Si ya tengo HSPU realizar: 12’ EMOM M1: 2 Rope Climb (1 Legless + 1 RC) M2: Max Strict HSPU o Box Pike Push Ups M3: 40” DBall Bear Hold Metcon (Reps) PARTNER WOD 14’ AMRAP A1: 150m DBall Run A2: 7 HSPU 7 Burpees Over the Rower Max Cal Row ADV: Deficit HSPU MOD: Ajustar reps para no tardar más de 60”-70” en los
Sep 2018
Weightlifting (Snatch) 3’ EMOM 1 High Hang sqt. Snatch + 1 Hang sqt. Snatch + 1 Squat Snatch @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Snatch + 1 Squat Snatch @ 65-70% 1’ Rest 5’ EMOM 1 Squat Snatch @ Climbing Metcon (Tiempo) FOR TIME 21 – 15 – 9 Alt. DB Snatch @ 22’5/15 Pull Ups TC 8’ ADV: C2B-PU
Sep 2018
CrossFit Total Sum of the Best of Each Lift 1 Back Squat 1 Shoulder Press 1 Deadlift Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for
Sep 2018
Skill WORK ON RING MU Los Advance durante el trabajo técnico realizarán un trabajo estricto. Metcon (Reps) ADVANCE 4 SUPER SERIES 15 MB Sit Ups + Max Strict RMU Unbk 2’ rest / Series Metcon GYMNASTICS TEST a) ADV: 30 RMU FOR TIME b) Rx: 8’ AMRAP: Max MU (Bar o Ring) c) 8’ AMRAP 5 C2B PU 5 KTB Push Ups feet eleved @over 15kg Plate Metcon (Tiempo) 30
Sep 2018
Skill WORK ON CLEAN AND JERK in 12-15’ Durante el trabajo técnico los Advance realizarán un wod de activación previo a la parte de fuerza Metcon ADVANCE 3x 3’ AMRAP 10/7 Cal Row 3 Power Cleans 3 Front Squats 3 Jerks 1’ Rest/AMRAP @ 1er AMRAP: 40% 1RM CLJ 2o AMRAP: 50% 1RM CLJ 3er AMRAP: 60-65% 1RM CLJ Weightlifting (Clean and Jerk) BUILD A 3 HEAVY REPS NO TN’G
Sep 2018
Skill WORK ON “PERFECT DL” in 10’ *Los Advance, mientras se realiza la técnica del DL realizaran trabajo accesorio. Metcon ADVANCE 2/3 RFQ 10/10 Single arm Ring Rows 10/10 Single leg KTB DL 20 Alt. Goblet KTB Reverse lunge TC 10’ Metcon (Tiempo) FOR TIME 21 DL @BW 500m Run 18 DL 500m Run 15 DL 500m Run 12 DL 500m Run ADV: 100/70kg MOD: Escoger un peso en el
Sep 2018
Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long as possible 7 Thrusters @35/25 7 Pull Ups 7 Burpees
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